According to Dr. Priyanka Sehrawat, a neurologist at Aarvy Healthcare Super Speciality Hospital (India), some B vitamins play a key role in protecting and supporting nerve function.
B vitamin deficiency can cause many neurological problems, including memory loss, numbness, loss of balance, and mental disorders.
Common B vitamins and their connection to the nervous system include:
Vitamin B1
Vitamin B1 helps convert carbohydrates into energy and is important for nerve function. It helps maintain the functioning of nerve cells and is an important factor in preventing diseases such as beriberi, a disease caused by thiamine deficiency, which can affect the nervous system.
Food sources containing vitamin B1: Cereals (brown rice, oats); Chicken, pork; Beef; Sunflower seeds and sesame seeds; Green vegetables (cally, spinach and potatoes); Fruits ( pineapple, orange, watermelon); Milk and cheese.
Vitamin B6
Vitamin B6 plays a role in the production of neurotransmitters such as serotonin and dopamine. These substances are important for regulating mood, sleep and pain. Vitamin B6 deficiency can cause problems such as psychological disorders, memory loss and other neurological symptoms.
Food sources containing vitamin B6: Chicken breast, chicken thighs; Salmon, tuna; Beans (soya, green beans, lentils and black beans); Vegetables ( carrots, potatoes, spinach); Fruits (bananas, watermelon, avocado); Whole grain bread, oats, brown rice.
Vitamin B12
Vitamin B12 is one of the most important vitamins for the health of the nervous system. It helps maintain the structure and function of nerves, especially in the production of myelin, the shell that protects nerve fibers. Vitamin B12 deficiency can cause symptoms such as numbness, loss of sensation, muscle weakness, and even mental disorders such as depression and cognitive disorders.
Food sources containing vitamin B12: Meat (beef, chicken, pork, fish and seafood); Dairy products (yogurt, cheese); Chicken egg yolks; Vitamin B12 supplements.
Folate (Vitamin B9)
Folate plays an important role in the formation of new cells and the protection of nerve function. It aids in the synthesis of DNA and nerve cells. Folate deficiency can lead to problems such as mental disorders, reduced concentration and memory loss.
Food sources containing vitamin B9: Leafy greens (c reallyods, spinach, cabbage, coriander); Beans (lentils, green beans, peas, soy); Fruits (almonds, avocados, watermelon, strawberries); liver (goosebumps, chicken); Eggs and milk.
